Mitch Lims Lean Muscle Guide
Submitted by dylan on Fri, 08/29/2008 - 07:51.
Quick Feet up and down Leading 12 with Right then switch 3x12
Pull-ups Machine 90 lbs
Bicep Curl : 10 lbs
Shoulder Press 50 lbs
Wide Grip Pull-ups with guided bar (3rd notch down)
Bicycle ab crunch with twist
Bench Press (25 lbs each side)
Dead Bug 30 seconds
Back Extension
Straight Leg Raise with touch to toes
Obliques Raises on Exercise Ball
Roman Chair high knee lifts 6 inches down and up
This Guide is designed for Mitch Lim, aimed to shred fat and tone up muscles. The Guide is a Full-Body workout with Two components A and B. Cycling between each.
Performed in sets of 3x12
- Pull-ups Machine 120lbs
- Side to Side Jumps on bench
- Frontal/Lateral Shoulder Raise 8 lbs 3x10
- Cable Row 70lbs
Bench Push-ups - Chest Press 80 lbs
- Tricep Pulldown 45 lbs
Cable Crunches 120lbs - Reverse Pull on Chest Fly Machine 30 lbs
- Russian Twists with the Ball 2x30
- Crunches 2x15
Workout A
Workouts are performed in sets of 3x12 (unless stated differently) resting 25 seconds between sets
Warm-up: Step Master 5min Level 8
Bike 15min Level 11
165+ BPM before working out.
Weights:
Core:
Workout: B
Shoulder Press 50 lbs
Bicycle ab crunch with twist
Dead Bug 30 seconds
Core:
Stretches::
Quad
Hamstring
Lower Back
Core
Chest
Shoulder
Lats
